Bada Bing Qs his own B-day Beat Down. “Respect”. Welcome to the 5-O Club.

Q- Bada Bing

Pax- Shanerock, Docent, Scuban, Sweet Pea, Data, Turnimus, Sailor, Frijole, Sub Prime, El Pastor, Helo

Part A – Movement Prep
Jog football field perimeter with side straddles on baselines
Repeat above with cariocas on baselines
Knee hugs to 25 – walk back
Leg cradles to 25 – walk back
Flamingos to 25 – walk back
Scoops to 25 – walk back
Ankle skips to 25 and back
Mid calf skips to 25 and back
Hi knee skips to 25 and back
Lateral shuffle (3 shuffles) transition to strider pace to the 40
Lateral shuffle (3 shuffles) transition to strider pace to the 40

Part B – Conditioning
Repeat 200’s (8 ea per person) in a team relay format

Part C – Strength
Hands free push ups x 10 ea
Lunge matrix x 5 ea leg
Tempo push ups (2:1:2) x 10 ea
Pause squat x 10 ea
Inchworm push up x 10 ea
Split squat (2:1:2) x 5 ea leg

Part D – Core
Lateral planks w/ knee drive x 10 ea side
Swimmers x 30 ea
Plank to alternate pike x 10 ea side
Single Leg twist sit up x 10 ea side